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EVOLUTION TRAINING
Standing Side Bends
Phase 1
PHYSICAL GOAL: Toning the side obliques (love
handles), Core Strength, Lateral Stability.
ATTITUBE GOAL: Keep Attitube tightly in
position. Do not let it slide.
PRIME MOVERS: Internal and External Obliques,
Quadratus lumborum.
STABILIZERS: Abductors (Glut. Med/Min.), Lateral
stabilizers in lower leg (peroneals). Stabilizers of the
shoulder (rotator cuff). Core stabilizers (TVA, EO/IO,
QL, multifidus), spinal erectors. Soleus. Grip strength.
SETUP & ALIGNMENT: Start with Attitube on
back. Center the tube and adjust grip for comfort. Pinch
shoulder blades to create a shelf for the tube. Feet
approx. hip width apart
Figure 6.1
PERFORMING THE EXERCISE: Keep chest,
head and eyes up. Imagine like you are side bending
between two panes of glass. Don’t lean too far forward
or backwards. Heels stay on ground. Side bend under
control until a stretch is felt. Return to starting
position. Repeat to other side.
SAFETY CONSIDERATIONS:
• Do not perform if you have a history of disc
pathology.
VARIATIONS AND COMMENTS: A natural
pointing out of the toes can occur up to 15°.
Performance Analysis
Figure 6.2
www.Attitube.ca
Strength:
Balance:
Stabilizer Endurance:
Core Demand:
Overall Rating:
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